How To Get A Flat Tummy

Whether it be on a girl or a guy, a flat, toned tummy is always sexy and coveted. Some people can maintain a flat, thin stomach even though they eat poorly and don't exercise, while others, who are not as genetically fortunate, gain fat very easily and constantly carry around a big, bloated tummy. But it doesn't need to always be like this; if you are the struggling latter and desperately want to get a chiseled midsection, it just takes a few simple changes to your lifestyle and a bit of self discipline.

The 3 components I will be going over in this Hub to get a flat, firm stomach are training, nutrition, and supplementation -- all geared towards losing fat and gaining muscle. So, first, training.

TRAINING

In your quest to getting a flat tummy, training should consist of two things: resistance training and cardio. Now don't go immediately rushing to your local gym to sign up for a membership, because you don't need it; all the training and cardio can be done from the comfort of your own home. Resistance training should consist of three key abdominal exercises: crunches, leg raises, and side oblique crunches. Cardio should be either running or jogging although you can also incorporate things like walking and swimming.

You will perform resistance training 3-5 times a week and cardio 4-6 times a week. Here is a sample training regimen:

Monday
Crunches, 3-4 sets, 15-20 reps

Lying Leg Raises, 3-4 sets, 15-20 reps

Oblique Crunches, 3-4 sets, 15-20 reps

Cardio on this day can be done after the aforementioned workout or a time that would be more convenient to you, like early in the morning or late at night. Cardio should be in the form of running/jogging and you should maintain a steady pace for at least 20-30 minutes straight.

Tuesday

Take a break from resistance training but still do your cardio.

Wednesday

Resistance training routine from MON and cardio.

Thursday

Break from resistance training but do cardio.

Friday

MON routine and cardio.

Saturday

Rest from resistance training and cardio.

Sunday

Resistance training but no cardio.

Now, onto an equally -- if not more important -- part of getting a flat tummy: nutrition.

NUTRITION

Since attaining a flat tummy is about losing fat and maintaining muscle, you should follow what is commonly knowing in bodybuilding as a cutting diet. A cutting diet should consist of 4-6 small meals a day to boost the metabolism and focus on high protein, moderate fats, and low carbohydrates. For each meal you should get about 20-30 grams of protein, a bit of fat from your protein source or from a direct source (a spoonful of olive oil, for example), and very low carbs (no direct source of carbs). This way, your body is put in a state of ketosis and forced to burn fat for energy. The following is a sample diet to flatten out your tummy.

Meal One

4-6 egg whites, two teaspoons of olive oil, and vegetables

Meal Two

4-6 oz chicken and vegetables

Meal Three

20-30 grams of whey protein, 20 cashews/almonds, and water

Meal Four

4-6 oz beef and vegetables

Meal Five

4-6 oz fish and vegetables

SUPPLEMENTATION

To aid in the burning of fat taking certain supplements is recommended. Along with proper nutrition, training, and cardio, taking certain fat burning supplements will boost your fat loss that much more.

Consider the use of the following fat burning supplements:

Vitamin B5 (Pantothenic Acid) - Vitamin B5 is a key B Vitamin responsible for fat metabolism, and high doses of this vitamin can burn extra blood lipids and prevent fat storage (5-10 grams a day).

Caffeine - A stimulant, caffeine, whether in the form of pills or in coffee, should give you more energy and boost your metabolism, which will aid in the fat burning process (50-200 mg a day).

Ephedrine - When it comes to fitness, ephedrine is commonly used as a stimulant and appetite suppressant and, when used in conjunction with caffeine, can dramatically increase fat burning potential (8-24 mg a day).

So, that's it. Remember, no pain, no gain! Good luck with your fat burning and midsection toning endeavors!

Check out my other exercise related Hubs:

• How To Get Big Pecs

http://hubpages.com/hub/How-To-Get-Big-Pecs

• How To Get Massive Arms

http://hubpages.com/hub/How-To-Get-Massive-Arms

• Developing An Awe Inspiring Back

http://hubpages.com/hub/Developing-An-Awe-Inspiring-Back

• How To Get Big Shoulders

http://hubpages.com/hub/How-To-Get-Big-Shoulders

• Attaining Six Pack Abs

http://hubpages.com/hub/Attaining-Six-Pack-Abs

• How To Get Big Legs

http://hubpages.com/hub/How-To-Get-Big-Legs

• How To Lose 10 Pounds In 1 Month

http://hubpages.com/hub/How-To-Lose-10-Pounds-In-One-Month

• How To Get Huge Traps

http://hubpages.com/hub/How-To-Get-Huge-Traps

• How To Perfect Your Workout